You already know that exercise is good for the heart. New research shows that working out cuts cancer risk, too.

It seems like every day there’s a new study about “this will give you cancer”—and frankly, it’s depressing, and often scary. But here’s some good cancer prevention news to motivate your New Year’s resolution to hit the gym, take a daily walk, or maybe even dig those dusty hiking boots out of your closet.

An analysis of more than 750,000 adults found that getting the recommended amounts of physical activity is linked to a reduced risk of seven different cancers, according to a study from the National Cancer Institute, American Cancer Society, and the Harvard T.H. Chan School of Public Health.

So yes, that means those official government exercise recommendations are actually legit. Need a refresher on those? We’ve got you: Healthy adults should shoot for 2.5-5 hours of moderate-intensity physical activity per week or 1.25 to 2.5 hours of vigorous activity per week, according to the latest Physical Activity Guidelines for Americans published by the U.S. Department of Health and Human Services.

Getting the recommended amounts of activity weekly was linked to a significantly lower risk of seven cancers, per the study, published in the Journal of Clinical Oncology. And the risk was even lower the more exercise the participants got. Those seven cancers include:

• Colon cancer in men (8-14% lower risk)
• Breast cancer in women (6-10% lower risk)
• Endometrial cancer (10-18% lower risk)
• Kidney cancer (11-17%)
• Myeloma (14-19%)
• Liver cancer (18-27%)
• Non-Hodgkin’s lymphoma in women (11-18%)

"Physical activity guidelines have largely been based on their impact on chronic diseases like cardiovascular disease and diabetes," said Alpa Patel, Ph.D., senior scientific director of epidemiology research at the American Cancer Society in a news release. "These data provide strong support that these recommended levels are important to cancer prevention, as well."

What Kind of Exercise Counts?

Wondering what counts as “moderate” or “vigorous” activity? Here are some handy examples, from the American Heart Association:

Examples of moderate-intensity activities:

• Brisk walking
• Ballroom dancing
• Gardening
• Riding your bike 10 mph or slower
• Doubles tennis
• Water aerobics

Examples of vigorous activity include:

• Jogging or running
• Riding your bike faster than 10 mph
• Jumping rope
• Singles tennis
• Swimming laps
• Aerobic dancing

And you can split up the recommended amount of time over multiple sessions—you don’t have to do it all in one go. And remember: The best type of exercise is the type you’ll do willingly—and enjoy! So, find something that you love—and ask a friend to join you for extra motivation.